Take the Plunge: Train for a Swim Race

Sure, lounging in the sand sounds nice, but so does turning your beach-time into an instant fitness triumph. Thanks to the growing triathlon trend, organized swim events are popping up everywhere, including where you like to lay your beach towel. Training to get in shape to hit the open water not only helps you get bikini-ready but also gives you an excuse to show off your hard work in, well, a bikini. Research shows that recreational fitness swimmers have more lean muscle and slimmer waists and hips than non-swimmers. Makes sense: An easy hour swim can torch up to 500 calories while a vigorous one could blast up to 700.

Ready to dive in? Get your feet wet at one of these cool open water events listed on the US Open Water Swimming's website. And use this fab four-week training plan created by Jackie Arendt, a member of the TIMEX Multisport Team and owner of Jackie Arendt Coaching, to make a splash!

Novice: The plan outlined below is for women who have been swimming regularly for around a month and are comfortable swimming 1,000 yards. To work up to this routine, begin by swimming two to three days a week for a month and building up yards each week. Work on technique and creating a more efficient stroke with a coach before you sign up for your first race.

Beginner: Before you start this workout, beginner swimmers should warm up with a 100-yard freestyle swim (that's four laps in a 25-yard pool), 100-yard kick (most swimming facilities provide kickboards), and 8 x 25 freestyle swim (alternating hard and easy laps with a 15-second rest between each).

Intermediate/Advanced: Intermediate to advanced swimmers can perform the same warm-up with double the distance.

WEEK ONE

Beginner:Day 1 Swim 200 at an easy pace, then do 4 x 50, followed by an easy 100. Repeat.

WINNING ADVICE
Tips from some of the first-place finishers at the ninth annual Beach-to-Beach Power Swim in St. John, May 2012:

Think Inside the Pool "Pretend your pool is the open water. Practice sighting while doing laps by simply closing your eyes underwater and just poking your goggles out for a quick glance every few strokes. Once you know you can swim straight blind, you'll feel a lot more comfortable in the ocean." – Judd Davis, 36, Olathe, KS, completed ~2.25 miles in 58 minutes, 39 seconds

Sing it, Sister "While swimming, I like to hum (nothing in particular). It helps me to remember to exhale so I don't cramp up. It also serves as a nice soundtrack to the beautiful scenery I'm seeing both above and below the water." – Mindy Michtner, 42, Levittown, PA, completed ~3.50-miles (with fins & snorkel) in one hour, 31 minutes, 42 seconds

Have a Pre-Swim Strategy "Penta water is the best for staying hydrated and cramp-free. It works for me every time! Also I like to scuba dive a few days before the event. It forces deep air into the lungs." – Tammy Zitello, 50, Atlanta, GA, completed ~2.25 miles (with fins) in 54 minutes, 44 seconds

Start Small "I did the shortest course with fins – and won! It was such a huge confidence booster. I was so happy that you would have thought I was an Olympian on the podium in London! Also I would highly recommend going to the Caribbean for your first event. It's warm, clear and pretty. I loved swimming with stingrays and starfish." – Adena Andrews, 26, Atlanta, GA, completed ~1 mile (with fins) in 23 minutes, 59 seconds

Cristina GoyanesCristina Goyanes is a freelance editor and writer who covers sports & fitness, health & wellness, lifestyle, travel & adventure and inspiring people for various national men's and women's magazines and websites.

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